floFOCUS

floLIFT

2 sets :

1 pull + 1 clean + 2 fs

2 sets :

1 pull + 1 hang squat clean + 1 fs

3 sets :

1 liftoff + 1 pull + 1 clean

6 sets : every :90

1 clean & jerk

increasing weight. build to a heavy single for the day.

Pump & Sweat

25-min

strict press: 4×2 @90%

bench press: 3×8 55-60%

Accessory : 2-3 rounds:

• 8 db seated oh press
• 8-10 strict pull up or trx row
• 10 seat bicep curl
• 12 seated bent over fly

for time: (16-min)

21-15-9

• cal bike
• db bench press
• burpee pull up

Total Body

30-min

back squat: 4×2 @90%

Accessory — 3 rounds:

• 6 each DB step-up
• 8 trx hamsting curl
• 30-sec each side plank

10-min amrap

• 3 squat cleans or front squat
• 50 doubles
• 7 t2b

floLEVELs:

• level 1 (115/75)
• level 2 (135/95)
• level 3 (155/105)

HYROX

40-min amrap w/partner

4 rounds

• p1: max cal ski
• p2: 2 sled pushes

4 rounds

• p1: max wb sit ups
• p2: 400m run

4 rounds

• p1: max farmers carry
• p2: 20 burpees

4 rounds

• p1: max cal bike
• p2: 20 total sandbag lunges

Relay (running clock)

40-min w/partner

00:00-12:00

• 10 heavy wall balls
• 8 hang power cleans
• 6 burpees over

14:00-26:00

• 9 pull ups
• 12/10 cal bike
• 15 push ups

28:00-40:00

• 200m run
• 20 kb swing
• 250m row

floLEVELs:

• level 1: (75/55)
• level 2: (95/65)
• level 3: (115/75)

Pull

25-min

5×3 deadlift @85%

Accessory: 2-3 rounds:

• 6-8 tempo rdl
• 8 heavy db hip thrust
• 10 total gorilla row

e2mom: (4 rounds)

1. 1 sled rope pull/push back + 10 t2b + 15 kb sdhp
2. 12 total db hang snatch + 24 slam balls

optional cash-out: (3 rounds)

• 12 total db bicep curls
• 15 db oh tricep ext.